Pan-Seared Goan Spiced Fish with Tamarind and Mustard Seed Sauce
Delicately pan-seared fish fillets coated in a Goan spice blend, served with a tangy tamarind and mustard seed sauce. This indian-inspired seafood ready in about 25 minutes blends turmeric powder, red chili powder, ground coriander into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces (6 oz each) white fish fillets (like kingfish or pomfret)
- 1 tsp turmeric powder
- 1 tsp red chili powder
- 1 tsp ground coriander
- 1 tsp salt
- 4 tbsp vegetable oil
- 1 tsp mustard seeds
- 1 1/2 tbsp tamarind paste
- 1 tbsp jaggery or brown sugar
- 3 cloves garlic cloves, minced
- 2 green chilies, chopped
- 1/2 cup water
- 2 tbsp fresh cilantro, chopped
Instructions
- Step 1: Combine 1 tsp turmeric powder, 1 tsp red chili powder, 1 tsp ground coriander, and 1 tsp salt in a small bowl. Rub this spice mixture evenly over 4 fish fillets.
- Step 2: Heat 3 tbsp vegetable oil in a large non-stick skillet over medium-high heat. Add the fish fillets and cook for 4 minutes on each side until golden brown and cooked through. Remove fish and keep warm.
- Step 3: In the same skillet, add 1 tbsp oil and 1 tsp mustard seeds. When mustard seeds begin to pop, add 3 minced garlic cloves and 2 chopped green chilies. Sauté for 1 minute until fragrant.
- Step 4: Stir in 1 1/2 tbsp tamarind paste, 1 tbsp jaggery, and 1/2 cup water. Bring to a simmer and cook for 3-4 minutes until the sauce thickens slightly.
- Step 5: Spoon the tamarind mustard seed sauce over the fish fillets and garnish with 2 tbsp chopped fresh cilantro. Serve immediately with steamed rice or a fresh salad.
Equipment for this recipe
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Frequently asked questions
How long does Pan-Seared Goan Spiced Fish with Tamarind and Mustard Seed Sauce take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Goan Spiced Fish with Tamarind and Mustard Seed Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Goan Spiced Fish with Tamarind and Mustard Seed Sauce?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Goan Spiced Fish with Tamarind and Mustard Seed Sauce for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Pan-Seared Goan Spiced Fish with Tamarind and Mustard Seed Sauce?
Indian seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
